Tag Archives: fit

Leg Day Lover’s Workout

leg day cover

Grab your dumbells, sand bag, barbell, soup cans, or whatever you have handy and enjoy this simple yet effective 3 move workout. This workout will challenge your legs and butt by forcing you to balance, and focus on independently strengthening each leg. By utilizing lunge type movements, your stronger side won’t be able to take over to complete the reps, and you’ll be more effectively targeting individual muscle groups.

It is important to push yourself to a challenging weight, but only as long as your form takes priority. Push through the heel, keep your shoulders back and down, and always make sure your core is engaged and tucked in tight to protect your back. Get low, and really focus on using the glutes with each movement.

Have fun with it!




Repeat this circuit 5 times. For your first 2 rounds, use a lighter weight and go for 10-15 reps for a good warm up. For the final 3 rounds, push to the heaviest weight and go for 5-8 reps. You should aim for a weight that challenges you to barely be able to complete your last rep.

  • CURTSY LUNGE (each side)
  • OVERHEAD LUNGES (20 reps for every round, alternate sides)

Resistance Band Deadlift Workout

deadlift cover

Leg day is awesome! This workout is going to challenge you to complete 6 dynamic exercises designed shape and strengthen the lower body. There are so many cool variations of deadlifts, and the resistance bands are a neat way to superset, or in this case, tri-set your workouts. You will need a kettlebell or dumbell, a restance band of your choosing, and a barbell (0r set of dumbells.)

Push hard,challenge yourself,  mind your form, and as always, have fun.




SET 1: 5 Rounds

  • Band Kick Backs – 15
  • Straight Leg Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Kettlebell Swing – 30

SET 2: 5 Rounds

  • Banded Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Band “V” Kicks – 10 (make an upside down ‘v’ with your leg straight, left + right = one rep)
  • Band Side Steps – 20 (Stay low, 2 steps right is one rep, then 2 steps left is another rep, etc.)



Daily Fix 13: Superset Sculpt

Pages 24 and 25 of my Black Book are slightly redundant – so I went back to the drawing board and whipped up something fresh. Today’s workout is an original that will work your entire body in 4 convenient super sets! I prepared this workout with the idea of covering all the bases: a bit of weight/superset with quick cardio moves, from legs to shoulders. The entire thing took me about 25 minutes (3 times through for each superset) plus I warmed up with a quick 5 minutes of jump rope. I was able to get an awesome hike in with my husband and our dogs today which took up the greater part of the afternoon, so I apologize for the dim light in filming this evening’s workout.


If you do not have weights, you can do all of the weighted exercises at double reps, with body weight only. Also, if you are still working up strength for the reptile push ups, just do a plank and bring your knees to your elbows, leaving the push up out. I hope you enjoy!


Superset Sculpt

Repeat each superset 2-5 times – no rest between each exercise in superset.

  1. Romanian Deadlift 10 / Burpee Jump Tuck 10
  2. Sumo Squat 10 / Side Lunge Jump Squat 10
  3. Reptile Push Ups 10 / Mountain Climber 50
  4. Plank 40 seconds each: Left, Right, Forward / 100 Skips or High Knees

**Disclaimer: Take care of yourself, and listen you your body. I will not take responsibility for your injuries. Always use the proper form, warm up, cool down, and stretch when attempting my routines. Only perform exercises which are acceptable for your individual fitness level. Most of all, have fun, and thanks for reading. -Crystal

Hard work paying off!

Hi guys! My name is Crystal McGehee, and I am very excited to introduce my first blog! I believe that through eating right and exercising, we are capable of curing physical and mental ailments, living longer and stronger, and conquering the world!

Over the past 2 years, I have embarked on a journey of what I like to call “personal realization.” My personal realizations have included a fitness and health discovery which has COMPLETELY changed my life – from my daily thoughts, aspirations, and overall outlook on life, to my physical and mental strength, agility, and endurance. In my late teens, and throughout my early 20’s, I had developed such unhealthy habits, that by 2010, I became nearly 40 pounds overweight! I had an addiction to cigarettes, drugs and alcohol, and food. I was completely drained all the time, and began having symptoms of mild depression, anxiety, and loss of motivation. Not only was I becoming mentally unstable, I was also physically sick on a regular basis–constantly fighting a cold, flu, headaches, and fatigue! THAT was NO way to live, if you ask me.

I began to realize that my lifestyle was not one that I wanted. I thought back to my teenage years, and remembered times when I was racing mountain bikes, hiking all over the place, lifeguarding  on the beach, running, swimming, and going to the gym – I remembered how I used to be an athlete! …how I had tons of energy, and nothing could stop me! I wondered how I “let myself go,” and began to realize that if anything was going to change, it had to be ME and ME alone that was going to change it. This would begin my shift of reality and perception – a journey of personal realization which has only just begun.

I am here to share this ongoing journey with you. I want to inspire others to make healthy changes in their own lives, and help others achieve their personal goals through positive, healthy re-enforcement. Through this blog I want to share recipes and diet tips, fitness advice, workouts, and overall support for anybody who is looking to become a happier, healthier individual.

I hope you enjoy the content that I will be bringing you!


Work in progress folks! Living proof of hard work and dedication.
Work in progress folks! Living proof of hard work and dedication.